Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[cdowgs]

AM

*3 rounds for time of:
-8 burpees
then
2 rounds of:
-3 Squat cleans @60kg
-6 box jumps
-5 jerks @60kg
-8:43-

PM

*BADGER
3 rounds for time of:
-30 squat cleans @40kg
-30 pull ups
Run 800
-29:10-

[cdowgs]

AM

- Tabata Squat ( Add Total)

Rest 2min

- Max Rep Push Press in 2min @ 40

Rest 2min

- Tabata Total Reps - Eg 100, 107, 176 etc, in Sub 4min (20 Burpee penalty if ova 4 min to complete)

Rest 2min

Push Press, 50 reps for time

*TABATA total:-156-
*Max reps presses:-40-
*TABATA total for time:-3:35-
*50 presses for time: -2:05-

[cdowgs]

AM

Thrusters
5/3/3/2/1
-60/65/70/75/80-

AMRAP 1 minute of:
-3 burpees
-5 swings 32kg
Rest 30sec's, Repeat 5 times
-2+3burpees/2+3burpees/2+2burpees/2+3burpees/2+1burpees-

PM

Randy

For Time of:
-75 power snatch @40kg
-8:23 Rx'd- PB

[cdowgs]

AM

4 Rounds
- two 2-Position Cleans @ 80/60Kg
- 4 HSPU
-4:31@60kg-

Rest 7mins

3 Rounds
- 20 Burpee's
- Run 400m
-7:31-

couldn't open hips enough to get enough power from the hang to go heaver

[cdowgs]

AM

4 Rounds
- two 2-Position Cleans @ 80/60Kg
- 4 HSPU
-4:31@60kg-

Rest 7mins

3 Rounds
- 20 Burpee's
- Run 400m
-7:31-

couldn't open hips enough to get enough power from the hang to go heaver

PM

*Fran!
-4:34-

[Dan]

Sick Fran time man, well done!

[cdowgs]

For Time
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- DL @ BW
- DB Thrusters @ 20/10Kg DB per arm
- Burpee
-15 flat-

[cdowgs]

For time of:
400m walking lunges
-11:52-

TABATA
Squats
total
-144-

jesus qluts are going to be sore tomoz

[cdowgs]

AM

5 Rounds for time of:
- Run 400m
- 15 SDLHP @ 40kg
- 15 WB @ 11kg

-16:31-

PM

Team of three!
Five rounds for time of:
-5 Thruster @70kg
-5 Muscle-up
30 Double unders

Jase CFBM:-Rx'd-
Corey CF+:-Rx'd appart from 3 thrusters, dropped back to 60kg-
Mitch: -@60kg-

*dragging the ball and chain with the double unders, thats for sure

[cdowgs]

AM

Tempo
85%-95% RPE
Run: 10k
85% for first 5k then 95% on the last 5k

PM

With a continues running clock, perform the following:

-5 min Row/Run for distance
-4 min Squats, for reps
-3 min Sit-ups, for reps
-2 min KB Swings 16kg/24kg for reps
-1 min Burpees, for reps
-1km,147 squats, 67 diamond sit ups, 35 KB swings, 16 burpees-

disappointed with the run